Category Archives: Workout of the Day

Thursday

A.

four sets:

8-12 seated dual KB strict press

10-15 dumbbell bench press

B.

In 4 minutes, complete:

1 Round of Chest to Bar “Cindy” + max cal row

rest 2 mins

In 4 minutes, complete:

2 Rounds of Chest to Bar “Cindy” + max cal row

rest 2 mins

In 4 minutes, complete:

3 Rounds of Chest to Bar “Cindy” + max cal row

rest 2 mins

In 4 minutes, complete:

4 Rounds of Chest to Bar “Cindy” + max cal row

score = total calories rowed

Tuesday

A.

four sets:

2 clean deadlifts + hang power clean

B.

4 sets: 

2 min amrap:

7 down up devils press

10 DB front squats

40 DUs

rest 2 mins between sets

pick up where you left off each round

Wednesday

A.

clean grip deadlift (3131) 4-4-3-3-2

B.

15 min amrap:

1 Round of “The Chief”, 200m Run

2 Rounds of “The Chief”, 200m Run

3 Rounds of “The Chief”, 200m Run

continue to add one round of “The Chief”..

The “Chief”:

3 power cleans (135/95)

6 push ups

9 air squats

Tuesday

A.

5 sets:

2 back squats 

B.

5 sets: 

In 90s, complete:

6 alternating KB front rack lunges (3/leg)

12 KB front squats

max calorie row

rest 2 mins between sets

Don’t be scared to make the row hurt!